Feta and Green Onion Couscous Cakes over Tomato-Olive Salad

Health score
30%
Feta and Green Onion Couscous Cakes over Tomato-Olive Salad
45 min.
2
273kcal

Suggestions


Looking for a delightful and healthy dish to impress your guests or simply to enjoy as a nourishing meal? Look no further than these Feta and Green Onion Couscous Cakes over a vibrant Tomato-Olive Salad. This recipe combines the nutty flavor of whole-wheat couscous with the tangy creaminess of feta cheese, resulting in a satisfying and flavorful cake that is both crispy on the outside and tender on the inside.

In just 45 minutes, you can prepare this dish that not only offers a beautiful presentation but also packs around 273 calories per serving, making it a guilt-free indulgence. With a perfect balance of protein, healthy fats, and wholesome carbohydrates, these couscous cakes are ideal as a side dish, antipasto, or even a light snack.

The salad elevates the dish further, featuring fresh tomatoes, aromatic herbs, and the briny kick of kalamata olives, all drizzled with a zesty olive oil and red wine vinegar vinaigrette. Each bite bursts with flavor, ensuring that this meal is not only nourishing but also incredibly satisfying. Whether you’re sharing a cozy dinner with a loved one or serving guests at a gathering, this recipe is sure to become a favorite for its taste, texture, and vibrant colors. Let’s bring some culinary flair to your table!

Ingredients

  • 0.1 teaspoon pepper black freshly ground
  • tablespoons egg substitute 
  • ounce feta cheese crumbled
  • tablespoons parsley fresh chopped
  • tablespoons green onions finely chopped
  • tablespoons kalamata olives pitted chopped
  • 0.5 teaspoon olive oil 
  • teaspoons olive oil 
  • teaspoons red wine vinegar 
  • cups gourmet salad greens 
  • 0.7 cup tomatoes seeded chopped
  • 0.5 cup water boiling
  • 0.3 cup couscous whole-wheat uncooked

Equipment

  • bowl
  • frying pan
  • spatula

Directions

  1. To prepare cakes, place couscous in a medium bowl; stir in 1/2 cup boiling water. Cover and let stand 5 minutes or until liquid is absorbed. Fluff with a fork. Cool slightly.
  2. Add cheese and the next 3 ingredients (through pepper).
  3. Heat 2 teaspoons oil in a large nonstick skillet coated with cooking spray over medium-high heat. Spoon about 1/3 cup couscous mixture into 4 mounds in pan. Lightly press with a spatula to flatten to 1/2 inch. Cook 2 minutes or until lightly browned. Coat tops of cakes with cooking spray. Carefully turn cakes over; cook 2 minutes or until heated.
  4. To prepare salad, combine tomato and next 5 ingredients (through 1/8 teaspoon pepper). Arrange 1 1/2 cups greens on each of 2 plates. Top each serving with 1/2 cup tomato mixture; arrange 2 cakes over tomato mixture.

Nutrition Facts

Calories273kcal
Protein15.74%
Fat31.37%
Carbs52.89%

Properties

Glycemic Index
80.5
Glycemic Load
0.8
Inflammation Score
-8
Nutrition Score
14.474782508353%

Flavonoids

Naringenin
0.34mg
Apigenin
8.62mg
Luteolin
0.09mg
Kaempferol
0.19mg
Myricetin
0.66mg
Quercetin
0.94mg

Nutrients percent of daily need

Calories:273.32kcal
13.67%
Fat:10.15g
15.62%
Saturated Fat:2.77g
17.29%
Carbohydrates:38.5g
12.83%
Net Carbohydrates:33.86g
12.31%
Sugar:2.69g
2.99%
Cholesterol:12.62mg
4.21%
Sodium:358.92mg
15.61%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.46g
22.92%
Vitamin K:85.57µg
81.5%
Vitamin C:27.32mg
33.11%
Vitamin A:1638.04IU
32.76%
Fiber:4.64g
18.55%
Selenium:12.4µg
17.71%
Vitamin B2:0.26mg
15.37%
Iron:2.76mg
15.36%
Calcium:130.65mg
13.06%
Folate:48.21µg
12.05%
Vitamin E:1.76mg
11.76%
Phosphorus:105.83mg
10.58%
Vitamin B6:0.19mg
9.49%
Potassium:326.56mg
9.33%
Manganese:0.18mg
9.22%
Vitamin B5:0.68mg
6.76%
Vitamin B1:0.1mg
6.37%
Zinc:0.93mg
6.21%
Magnesium:23.44mg
5.86%
Vitamin B12:0.32µg
5.35%
Copper:0.1mg
5.06%
Vitamin B3:0.9mg
4.52%
Vitamin D:0.44µg
2.94%
Source:My Recipes